Tips for making mindfulness part of daily life
"Anything can be done mindfully," says Granger, adding formal mindfulness practice will make it easier for you to bring it into everyday life.
Here are some tips, given by both Granger and Bialylew, which should help you start or maintain your own mindfulness practice.
1. At any point in your day, pay attention to your breath.
Simply taking five or 10 minutes out of your day to sit and do the best you can to focus your attention on your breath is a great way to exercise your meditation muscle.
"This allows you to unhook, and stop worrying about the future and the past," says Bialylew.
2. Practice while you eat.
"When we eat we are generally doing other things and we're rushing, we're not in the present, so mindful eating is about bringing awareness to the experience," says Bialylew.
She says concentrate on all the senses – the colours, the sensations of chewing and of course the flavour and smell.
3. Pay attention to "transitions".
Granger says try making a conscious effort to be present during travel or between tasks.
"These are all great opportunities for deliberately shifting gears so that we can wisely choose how we engage with the new context," says Granger.
4. Have a mindful shower.
Bialylew suggests paying attention to the sensation of the water, the temperature, as well as the sound of the water when you take a shower.
5. Turn off.
As hard as it might be to turn away from the television or computer screen or to put down your phone or iPad, Granger says it's important to switch off from technology at least once a day.
"Listen to the ordinary sounds that are present in your environment, rather than always being 'plugged in'," says Granger.